Monday 3.13.2017

*We are watching the weather closely for this Tuesday; please check the schedule on Zen Planner, as well as look out for updates on the Full Range Fitness Group on Facebook (be sure to join that group, if you haven't yet!)**Don't forget to submit your score for 17.3 before 8pm tonight!

"FITNESS"

A. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 – Banded Good Mornings x 12 reps @ 20X1Minute 2 – Tempo Goblet Squats x 6 reps @ 23X1Minute 3 – Right Side Plank x 20-30 secondsMinute 4 – Kettlebell Swings x 12-15 repsMinute 3 – Left Side Plank x 20-30 secondsB. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:25 Dumbbell Man-Makers(push-up, row left, row right, power clean, push press)Note two separate times – e.g., 1:34/4:20

"PERFORMANCE"

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.Every 90 seconds, for 6 minutes (4 sets):High Hang Clean x 2 reps @ 50-65 of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Hang Clean x 1 rep @ 65-80% of 1-RM CleanRest 60 seconds, and then…Every 90 seconds, for 6 minutes (4 sets):Clean x 1 rep @ 80+% of 1-RM CleanB. For time:Row 500 MetersWhen the clock reaches 4 minutes…For time:25 Dumbbell Man-Makers (45/30 lbs)(push-up, row left, row right, power clean, push press)Note two separate times – e.g., 1:34/4:20

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):400 Meter Row400 Meter Ski